Erb-lycopene soup with tomatoes
vegan
Ingredients (for servings, )
| 1 ⅛ oz | Garlic (organic?) |
| 5 ½ oz | Onions, raw (organic?) |
| 7 ½ oz | Broccoli, raw (brocoli, broccoli, broccoli, asparagus cabbage) |
| 1 ⅛ oz | Turmeric, fresh (raw, organic?) |
| ⅛ oz | Ginger, raw (organic?) |
| 11 oz | Tomatoes, raw (organic?) |
| 21 oz | Passata, raw?, organic? |
| 2 ¾ oz | Tomatenmark, 3fach konzentriert (roh?, bio?) |
| ⅛ oz | Wakame, getrocknet (bio?) |
| 400 ml | Drinking water, raw (organic?) (14 oz) |
| ½ tsp, ground | Black pepper (organic?, raw?) (0.04 oz) |
Equipment
- grater
- stove
- saucepan
Type of preparation
- cook
- chop or grind
- remove the skin
- peel
Preparation
Preparation
Peel the garlic and then cut it into the smallest pieces possible. Let it stand for 10 minutes or longer for maximum effectiveness (see tips).Peel the onions and slice into rings. Wash the broccoli and divide into small florets. Peel the turmeric and coarsely chop it (caution: it stains - see tips). Peel and grate the ginger. Wash the tomatoes and, if using small tomatoes, add them whole. Cut larger tomatoes into pieces and remove the stems.
If possible, use red onions as they contain more phytochemicals.
Use only ripe, fully red tomatoes.Preparation
Place onions, turmeric, ginger, and tomatoes in a saucepan. Add the crushed tomatoes and tomato paste. Finally, add dried wakame (1 g per serving) and drinking water and bring the soup to a boil. After about 5 minutes, add the garlic and broccoli florets and simmer for another 4 minutes. Finally, season the soup with freshly ground pepper.You can also shorten the cooking time, but this may result in onions, broccoli, and garlic not being fully cooked.
Warming up the next day should be as short as possible.
If you like raw broccoli, don't cook it and enjoy it raw as a side dish instead, or add it to the soup at the end. Adding some of the broccoli to the soup will give it a well-rounded flavor. Season to taste with chili and a little salt.
|
Nutritional Information per person
Convert per 100g
|
2000 kcal | |
|---|---|---|
| Energy | 146 kcal | 7.3% |
| Fat/Lipids | 0.90 g | 1.3% |
| Saturated Fats | 0.17 g | 0.9% |
| Carbohydrates (inc.dietary fiber) | 32 g | 11.8% |
| Sugars | 15 g | 16.9% |
| Fiber | 7.1 g | 28.5% |
| Protein/Albumin | 6.8 g | 13.7% |
| Cooking Salt (Na:189.5 mg) | 481 mg | 20.1% |
| Essential micronutrients with the highest proportions | per person | 2000 kcal | |
|---|---|---|---|
| Min | Iod, I (Jod, J) | 231 µg | 154.0% |
| Vit | Vitamin C (ascorbic acid) | 106 mg | 132.0% |
| Vit | Vitamin K | 88 µg | 118.0% |
| Elem | Potassium, K | 1'671 mg | 84.0% |
| Min | Copper, Cu | 0.69 mg | 69.0% |
| Min | Manganese, Mn | 1.1 mg | 54.0% |
| Vit | Folate, as the active form of folic acid (née vitamin B9 and | 106 µg | 53.0% |
| Vit | Vitamin E, as a-TEs | 5.8 mg | 48.0% |
| Vit | Vitamin B6 (pyridoxine) | 0.62 mg | 44.0% |
| Vit | Vitamin A, as RAE | 314 µg | 39.0% |
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
| Essential fatty acids | per person | 2000 kcal |
|---|---|---|
| Linoleic acid; LA; 18:2 omega-6 | 0.26 g | 3.0% |
| Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.03 g | 1.0% |
| Essential amino acids | per person | 2000 kcal |
|---|---|---|
| Tryptophan (Trp, W) | 0.06 g | 25.0% |
| Threonine (Thr, T) | 0.18 g | 20.0% |
| Isoleucine (Ile, I) | 0.17 g | 13.0% |
| Lysine (Lys, K) | 0.25 g | 13.0% |
| Phenylalanine (Phe, F) | 0.20 g | 13.0% |
| Valine (Val, V) | 0.21 g | 13.0% |
| Leucine (Leu, L) | 0.25 g | 10.0% |
| Methionine (Met, M) | 0.06 g | 6.0% |
| Vitamins | per person | 2000 kcal |
|---|---|---|
| Vitamin C (ascorbic acid) | 106 mg | 132.0% |
| Vitamin K | 88 µg | 118.0% |
| Folate, as the active form of folic acid (née vitamin B9 and | 106 µg | 53.0% |
| Vitamin E, as a-TEs | 5.8 mg | 48.0% |
| Vitamin B6 (pyridoxine) | 0.62 mg | 44.0% |
| Vitamin A, as RAE | 314 µg | 39.0% |
| Pantothenic acid (vitamin B5) | 1.7 mg | 28.0% |
| Niacin (née vitamin B3) | 4.2 mg | 27.0% |
| Biotin (ex vitamin B7, H) | 13 µg | 27.0% |
| Riboflavin (vitamin B2) | 0.29 mg | 21.0% |
| Thiamine (vitamin B1) | 0.21 mg | 19.0% |
| Essential macroelements (macronutrients) | per person | 2000 kcal |
|---|---|---|
| Potassium, K | 1'671 mg | 84.0% |
| Magnesium, Mg | 104 mg | 28.0% |
| Phosphorus, P | 192 mg | 27.0% |
| Sodium, Na | 190 mg | 24.0% |
| Calcium, Ca | 120 mg | 15.0% |
| Essential trace elements (micronutrients) | per person | 2000 kcal |
|---|---|---|
| Iod, I (Jod, J) | 231 µg | 154.0% |
| Copper, Cu | 0.69 mg | 69.0% |
| Manganese, Mn | 1.1 mg | 54.0% |
| Iron, Fe | 4.5 mg | 32.0% |
| Zinc, Zn | 1.4 mg | 14.0% |
| Selenium, Se | 3.8 µg | 7.0% |
| Fluorine, F | 143 µg | 4.0% |
Erb's Lycopene Soup with Tomatoes is designed for people who want to minimize their risk of cancer through a targeted diet. In cases of existing breast or prostate cancer, lycopene and other phytochemicals may help slow cancer growth. See also: Erb's Resveratrol Dessert with Dark Grapes, possibly frozen.
Nutrient profile: Unlike many other nutrients, the secondary plant nutrient lycopene, which is found in tomatoes, especially in their skins, is heat-stable. Cooked tomatoes, for example, contain significantly more lycopene than raw ones due to their lower water content. Pepper increases the benefits by up to 20 times. Furthermore, this dish is rich in vitamins C and K.
For more information on healthy eating, see the following link: Vegans often eat unhealthily. Avoidable nutritional mistakes.
Wakame: This is a brown seaweed with a slightly marine flavor and is rich in iodine. It can be eaten raw or cooked. For more information about iodine and a comparison of different seaweed species, see our nutrient information on iodine, I (iodine, J). By adding seaweed, as shown here with wakame, your daily iodine needs can easily be met if you use non-iodized table salt but live in an iodine-poor area (in many parts of Europe) and eat mostly local produce. With daily consumption, 1 g per serving is sufficient.
Turmeric can stain: When handling fresh turmeric, it's recommended to wear gloves, as turmeric is extremely staining. The root can also permanently stain light-colored kitchen utensils. Alternatively, try touching the peeled root only with your fingertips and washing your hands afterward. Oil helps remove the stain from both hands and objects.
Prepare in advance: Since this soup is best enjoyed daily, we recommend preparing it for at least two days. Be careful not to exceed the cooking time and only reheat the soup briefly.
Prepare garlic properly: First, cut the garlic into very small pieces and let it stand for about 10 minutes. This will ensure that as many open cells as possible are available for the enzymes to react, which allows the active ingredient allicin to be produced.
To increase the omega-3 fatty acids content, you could add 1-2 teaspoons of ground flaxseed to the soup as a topping. Please do not cook the flaxseed.
